10 Sep 2015

Tags: bootcamp sydney, exercise classes sydney, group fitness sydney, injury prevention, technique,

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Exercise Physiologist Eliza Giugni is a Women’s Health specialist enabling women of all ages and backgrounds to rehabilitate their deep core muscles, help stabilize their pelvis and get their pelvic floor back in tact. She helps us to understand where to begin with pelvic floor reconditioning.

 

What are Kegel Exercises and why are they important?

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, discreetly just about anytime.

 

How to do Kegel exercises

It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:

Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles.

Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.

 

Written by Eliza Giugni

From Rebound Health